Dive into this athlete’s performance at 2024 Birmingham using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Braceland Ross's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Braceland Ross hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Braceland Ross’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Braceland Ross's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of 06:08. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:33 | 50:48 to 45:15 | 90.5% |
| Burpees Broad Jump | 00:35 | 06:26 to 05:51 | 9.5% |
| Ski Erg | 00:00 | 04:00 to 04:00 | 0.0% |
| Sled Push | 00:00 | 01:53 to 01:53 | 0.0% |
| Sled Pull | 00:00 | 04:24 to 04:24 | 0.0% |
| Rowing | 00:00 | 04:57 to 04:57 | 0.0% |
| Farmers Carry | 00:00 | 02:07 to 02:07 | 0.0% |
| Sandbag Lunges | 00:00 | 04:00 to 04:00 | 0.0% |
| Wall Balls | 00:00 | 05:53 to 05:53 | 0.0% |
| Braceland Ross | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:00 | 00:00 | 04:52 +01:08 | 00:00 +00:00 |
| Ski Erg | 04:00 | 06:00 | 04:33 -00:33 | 04:52 +01:08 |
| Running 2 | 05:56 | 10:00 | 05:20 +00:36 | 09:25 +00:35 |
| Sled Push | 01:53 | 15:56 | 03:10 -01:17 | 14:45 +01:11 |
| Running 3 | 06:40 | 17:49 | 05:50 +00:50 | 17:55 -00:06 |
| Sled Pull | 04:24 | 24:29 | 05:29 -01:05 | 23:45 +00:44 |
| Running 4 | 06:29 | 28:53 | 05:49 +00:40 | 29:14 -00:21 |
| Burpees Broad Jump | 06:26 | 35:22 | 06:06 +00:20 | 35:03 +00:19 |
| Running 5 | 06:49 | 41:48 | 06:01 +00:48 | 41:09 +00:39 |
| Rowing | 04:57 | 48:37 | 04:59 -00:02 | 47:10 +01:27 |
| Running 6 | 06:22 | 53:34 | 05:51 +00:31 | 52:09 +01:25 |
| Farmers Carry | 02:07 | 59:56 | 02:23 -00:16 | 58:00 +01:56 |
| Running 7 | 06:05 | 01:02:03 | 05:50 +00:15 | 01:00:23 +01:40 |
| Sandbag Lunges | 04:00 | 01:08:08 | 05:41 -01:41 | 01:06:13 +01:55 |
| Running 8 | 06:30 | 01:12:08 | 06:38 -00:08 | 01:11:54 +00:14 |
| Wall Balls | 05:53 | 01:18:38 | 07:25 -01:32 | 01:18:32 +00:06 |
| Roxzone | 09:28 | 01:33:49 | 07:52 +01:36 | 01:33:49 |
Ross Braceland, competing in the 30-34 age group, showed a promising performance in the 2024 Birmingham HYROX race, placing in the top 46% overall and the top 52% in his age group. He exhibited remarkable strength in exercise zones, especially in the Ski Erg, Sled Push, Sandbag Lunges and Wall Balls segments, where he was notably faster than the average competitor. These areas highlight Ross's strength and endurance capabilities, illustrating a more strength-based athlete profile. However, his running segments and the Roxzone time indicate room for improvement, as they were slower than the average, suggesting Ross could benefit from increased focus on running and transition training.
Ross should consider pacing himself more effectively during the race, particularly in the initial running segments. Starting out too fast can lead to fatigue in later stages of the race. It may be beneficial to start at a slightly slower pace and gradually increase speed throughout the race. Additionally, focusing on maintaining a steady pace during the strength-based exercises can help to conserve energy for the running segments, potentially improving overall race time. Finally, practicing transitions between running and exercise segments can help to reduce Roxzone time, contributing to a faster overall time.
| Similar Athletes | |||
|---|---|---|---|
| Fahy Paul | 2024 Chicago Navy Pier | 01:34:09 | |
| Bleach Alex | 2022 Manchester | 01:33:28 | |
| Budemann Uwe | 2024 Gdansk | 01:33:32 | |
| Neira FernandezQuero Eduardo | 2024 Madrid | 01:33:34 | |
| Kharchevskyi Anton | 2022 London | 01:34:01 | |
| HamiltonSmith James | 2024 Sports Direct HYROX London | 01:34:00 | |
| Fahrni Peter | 2024 Frankfurt | 01:33:25 | |
| De Weerd Peter | 2024 Rotterdam | 01:34:03 | |
| Harris Jamal | 2024 Anaheim | 01:33:20 | |
| Lewis Jp | 2024 Hong Kong | 01:33:22 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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